Chicken and Sausage Gumbo
Recipe from Diabetic Living

This slow cooker recipe of classic Creole gumbo browns the flour in a skillet without fat so the final recipe has only 230 calories and 5 grams of fat per serving.


Chicken and Sausage Gumbo

by 5  people


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Ingredients
  • 1/3  cup 
    all-purpose flour
  • 1  14  ounce can 
    reduced-sodium chicken broth
  • 2   cups 
    chopped cooked chicken breast or turkey breast (10 ounces)
  • 8   ounces 
    smoked turkey sausage links, quartered lengthwise and sliced
  • 2   cups 
    sliced fresh okra or one 10-ounce package frozen cut okra, partially thawed
  • 1   cup 
    water
  • 1   cup 
    coarsely chopped onion
  • 1   cup 
    coarsely chopped red or green sweet pepper
  • 1/2  cup 
    sliced celery
  • 4   cloves 
    garlic, minced
  • 1   teaspoon 
    dried thyme, crushed
  • 1/2  teaspoon 
    ground black pepper
  • 1/4  teaspoon 
    cayenne pepper
  • 3   cups 
    hot cooked brown rice
Directions
For roux:

1.
In a heavy medium saucepan, cook flour over medium heat about 6 minutes or until brown, stirring occasionally. Remove from heat; cool slightly. Gradually stir broth into flour. Cook and stir until thickened and bubbly.
2.
Pour thickened flour mixture into a 3 1/2- or 4-quart slow cooker. Add chicken, sausage, okra, the water, onion, sweet pepper, celery, garlic, thyme, black pepper, and cayenne pepper.
3.
Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours. Skim off fat. Serve gumbo over hot cooked brown rice. Makes 8 (3/4-cup) servings.
Nutrition information
Per Serving: cal. (kcal) 230, Fat, total (g) 5, chol. (mg) 48, sat. fat (g) 1, carb. (g) 27, fiber (g) 3, pro. (g) 19, sodium (mg) 425, Vegetables () 0.5, Starch () 1.5, Lean Meat () 2, Carb Choice () 2, Percent Daily Values are based on a 2,000 calorie diet
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